High Protein Vegan Meal Prep with Waitrose

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We've been partnering with Waitrose since 2016, writing recipes, doing events and they even stock our products in their stores. Today we're making a high protein vegan meal prep using ingredients from Waitrose. This meal prep is great for anyone unsure of where to get protein as a vegan or someone looking to improve muscle growth and recovery. We're making 3 super easy meals that you can try all together or even as separate meals if you like making your food as you go. We've included all the ingredients and macros below. If you try out the recipes let us know in the comments.
Full recipes below in comments
Macros:
Sweet Almond and lime curry
21.3% Protein (26g)
31% Carbs
45% Fat
Saag Paneer Vegan
459 cals
20% protein (29g)
47.5% Carbs
32% Fat
Hearty Spanish lentil stew
612 cals
25% protein (38.5g)
46% Carbs
29% Fat

[@thehappypear]

Vegan high protein meal prep This high protein meal prep will do you for 5 days. The protein content per day is 20%. All the recipes are easy to make and the whole meal prep could be done in a approx hour. Sweet Almond and lime curry in 15 minutes A super tasty and delicious dish that presents really well. Fast to make and really full of flavour. We serve this with wholemeal couscous but works great with noodles Serves 4 Takes 15 minutes 2 tbsp oil 1 thumb-size piece of ginger 3 cloves garlic 4 scallions 1 red chilli pepper/1 teaspoon chilli flakes 300g firm Tofu Tin of chickpeas / butterbeans 1 courgette 1 red pepper 200g wholemeal couscous/200g noodles (4 nests) 1 teaspoon salt (a pinch more if making couscous) 1 x 400g tin of light coconut milk 2 tablespoons tamari 1 tbsp maple syrup juice of 1 lime 1 tsp salt 3 tablespoons almond butter 150ml boiling water (to mix with almond butter) 2 tablespoons curry powder handful of baby spinach 21.3% Protein (26g) 31% Carbs 45% Fat Ideas to garnish: fresh coriander chilli flakes wedge of lime flaked almonds Peel and finely chop the ginger and garlic; and finely chop the scallions. Finely slice the chilli, removing the seeds if you don’t like it spicy. Chop the tofu, courgette and pepper into bite-size pieces. Drain and rinse the chickpeas. Boil the kettle for the couscous / noodles. If making the couscous, pour it into a bowl and add in a pinch of salt and a tablespoon of oil, then mix through. Pour the boiling water over the couscous until the water level goes just above the top of the couscous and leave to sit for 5 minutes with a plate on top. If using noodles instead, cook as per instruction on the back of the packet, then drain and rinse. garlic ginger, chilli and the scallions and cook for 2 minutes, stirring regularly. Pour the 1 tablespoons oil into a wok over a high heat. Once the wok is hot, add the garlic,In the pan add the remaining 1 tbsp of oil. Once hot add the chopped tofu and cook and turn until brown all over. Once the tofu starts to brown add 2 tbsp tamari and fry until the tamari evaporates, should take less than 1 min. Add back in the fried veg. Then add in the, red pepper and courgette and fry for 4-5 mins stirring regularly until the tofu and courgettes start to brown. Remove from the pan into a bowl and set aside. Pour in the coconut milk and the lime juice, and continue to stir regularly. In bowl add the almond butter and 150ml boiling water, mix together with a fork until it starts to emulsify (come together into one sauce) and add to the pan along with the curry powder and the maple syrup (to balance the heat of the chilli,curry powder & lime) & the chickpeas. Bring to the boil and reduce to a gentle simmer for 3-5 minutes. Add the baby spinach and mix through the curry a minute before turning off the heat. If using couscous, fluff it up and roughly chop the coriander. Serve each portion with some couscous/noodles with the curry on top and garnish with the coriander, some chilli flakes, a wedge of lime and a sprinkle of flaked almonds. Enjoy :) Saag paneer vegan This is a nice take on a traditional saag paneer where we use tofu instead of paneer. This is tasty and easy to make. Its worth finding frozen spinach as its too difficult to fit 600g of fresh spinach into a frying pan! Feeds 4-6 Takes 25 minutes 459 cals 20% protein (29g) 47.5% Carbs 32% Fat 1 onion 2 cloves of garlic 5 cm piece of ginger 1 tsp cumin seeds 2 tsp garam masala ½ tsp ground turmeric 1 ripe tomato 1 tsp salt 600g frozen spinach 3 tablespoons coconut cream ½ tsp black pepper Juice of 1 lime 1 red chilli 500g of firm tofu 6 tbsp soy sauce/ tamari Finely chop the onion, garlic and ginger and tomato. Put a large non stick frying pan on high heat. Once it’s lovely and hot add in the chopped onion, garlic and ginger and fry until it starts to brown. Add the spices and cook for 1 mins until the cumin seeds start to pop. Next add the chopped tomato and frozen spinach and coconut cream and cook on a medium heat until the spinach starts to dissolve. Bring to the boil and leave to simmer with the lid on for 10-15 mins stirring regularly. You want the spinach to have broken down and added a creamy feel to the sauce Slices the tofu into bite sized pieces. Put another non stick frying pan on high heat, once its super hot add the tofu and allow to brown on each side. Turning as each side starts to brown. Add the tamari/soy sauce and allow to fry off stirring and rotating the tofu to ensure to coat each piece of tofu. Once all the tamari/soy sauce has evaporated remove from the heat and add to the spinach sauce. Season with salt and pepper and garnish with fresh sliced red chilli and serve with brown rice Hearty Spanish lentil stew Makes 6 & 500g dinners Takes 50 minutes 3 cloves garlic 1 red onion 500g split red lentils 2 litres of veg stock 1 tin chickpeas 1 tin butter beans 2 medium carrots 1 & 450g Frozen peas 3 tablespoons tamari 1 teaspoon Salt ½ teaspoon Black pepper Juice half a lime 200g Pumpkin seeds 612 cals 25% protein (38.5g) 46% Carbs 29% Fat Peel and finely chop the onion and garlic. Finely slice the carrot. Drain and rinse the tins of chickpeas and butterbeans. Take the frozen peas out to thaw. Put a large non stick pot on a high heat. Once it is hot add the onions and garlic and fry without oil for 3 minutes or until the onion and garlic start to brown. Add the carrots and a pinch of salt and cook stirring for a further minute. Add the lentils, veg stock, chickpeas, butter beans, tamari, salt, black pepper and stir it well. Bring to the boil and then reduce to a gentle simmer for approx 30 minutes, stirring occasionally until the lentils are cooked through, soft and the texture of the dish has all come together into a starchy belly hug type texture. Add the squeeze of lime and the peas and cook for further 2 mins. Remove from the heat. Put them in their containers and once you are serving top with 30g of pumpkin seeds per serving

[@fionagosling2272]

The Happy Pear z

[@testgh4180]

RECIPES Sweet Almond and lime curry 2 table spoons of oil 3 gl. garlic 1thumb size ginger 4 scallions 1 chilly 300g tofu. large strips 200g couscous pinch salt, curry powder 1 courgette 1 red pepper 2 tbls. tamari pinch salt 1 can chikpeas 2tbsp curry powder 150ml water 3tbsp almond/peanut butter 1 can low fat coconut milk 1tbsp maple syrup lime half juice fresh cilantro 1 handfull of baby spinach flake almond Paneer sag 1 red onion 2 gl garlic 1 thumb ginger 2ts garamasala 1 ts cumin seed 1/2 turmeric pinch black pepper 600g frozen spinach 5tbsp can tomatoes 3tbsp coconut cream 1ts salt 500g tofu 6tbsp tamari juice 1 lime 1 chilly for garnish Spanish lentils stew 1 red onion 3 gl. garlic 2 carrots pinch salt 500g red lentils (dry) tin butter beans tin chick peas 3L veg stock 3tbsp tamari (25min) 450 frozen peas juice half a lime 200g pumpkin seeds to garnish

[@Doireannxo]

Both of you have inspired me to learn how to cook and enjoy healthy meals, as a result I've lost 3 and a half stone, finding your recipe books has been lifesaving 🖤 P.s: if anyone hasn't tried their ready meals, they are delicious and the box is recyclable!

[@MrDorothyackles]

Whoa! Where can I get a link where I can get them?

[@Thelightofmylife]

This is why I adore your youtube channel so much! Those simple, easy, cheap meal preps with all the protein and good macros. amazing! It really helps me as a student on a budget and with no time at all. You guys are the best!

[@musiclove4635]

I recently came across your channel and can't get enough. Really love 5 minute meals. Thanks Dave and Steve for sharing the love of vegan cooking.

[@danganronpa_fur2243]

You guys seriously make the best meal prep videos!!!!

[@michelledunn891]

I love these meal prep videos. As a single person trying to eat healthy these videos have been incredibly helpful. Thank you! Would love more meal prep ideas.

[@jenniboye]

i prefer these kind of videos where every dish comes after the other! When everything is out of order i get confused, so i really liked the change here! Great video!! :)

[@jw6156]

Thank You so much! I am also looking forward too try them - and thank You guys for the full recipes in the comments section that helps a lot especially us non- Nativ English speakers. Happy times for You and Youre families

[@RAILROADCNDR]

Just made the Spanish Lentil Stew and it is amazing. We can’t stop eating it. We love you guys and we watch you all the time. Thank you for all the great recipes.

[@thehappypear]

Full recipes and macros below in the comments

[@martinachurch]

The Happy Pear Lads I love this !!! Can’t find the recipes tho 💛 Love from Germany .

[@DC-vw7yf]

So sorry but where are the recipes? I cannot seem to find them.

[@elins2567]

David Chang it’s on the above

[@Prettykittychimi]

I made the first recipe this morning and it’s fantastic!! I used carrots, frozen green beans, peas and kale since I didn’t have the veggies you guys used. This is my new go to easy high protein meal! Thanks!

[@kathyfrench5275]

great recipes, love you guys for making vegan cooking so easy

[@GaeilgegoDeo]

The trick with Tofu - invest in an Airfryer! It makes it so easy. Season/marinate a batch, set it and toss every now and then. Tofu batch cooked to perfection, ready to throw in salads, soups, stews, curries, Buddha bowls, whatever you want. Totally worth the $

[@engymaster]

Holy crap! I didn't think of that! Thanks for the tip! 😊👌

[@lenaowl]

Was excited to fine your page. Saw you guys on that show “Feed Phil “ your enthusiasm is contagious

[@giselenascimento6157]

I have made this first curry so many times and it is absolutely amazing.

[@donalskehan]

Nice one lads! Looks great! :)

[@alexkarch7083]

All three recipes look amazing! Going to try and cook them all the next few weeks :)

[@tanyateloni2139]

Απλά οι καλύτεροι! Simply the best

[@giselenascimento6157]

you guys are the best!!!!!! thank you

[@DaytimeVegan]

Curries are the BEST! Using the curry leaves, rather than the powder, gives the dish a most AMAAAZING aroma and a grandly different flavor!!💝💝

[@federicoz100]

I'm actually new on the vegan side of food, and these dishes look tastier than anything that I have tried in my life, lol. Impressive work guys, keep it up!

[@marykelly47]

Love this, great inspiration!

[@juliequick5526]

Brilliant video guys! Thank you 😊

[@grim8634]

Just cooked the Saag Paneer for dinner! Thanks a lot!

[@Digital_Media_and_Food_Systems]

Thanks guys for these recipes. Will give all three a go tomorrow. Having a few friends over for lunch. :)

[@moomin4149]

Love their dishes 😍

[@shirleypage733]

Great interesting recipes. Hemp power is very high in protein, great added to smoothie and frozen fruit. Give it a try.

[@mgottlieb929]

I made the Curry with Cucumber instead of Zucchini and LOVED it! I just found your channel and am loving it. And I'm a twin too!

[@tannerconley5731]

These look so good!

[@CrownAse]

I love how you break everything down in the description box awesome

[@greenleaves3637]

great playlist

[@JamesOfTheYear]

The timing of this video with the Waitrose scandal is just great

[@isabelleserafini5487]

Good job! Love you guys!

[@teresaking4039]

Looks really yummie. Will try!

[@davekerins]

Amazing! 🙏🏻

[@phpaddict9194]

love it!

[@sandrigomez2828]

Amazing!!😍

[@johannapauldeninfinitivehe2942]

Omg!!! I've just made the sag paneer (tofu). It is orgasmic!! It was my favourite before I went vegan. But this is way better. Thank you guys!! 🙏❤

[@jola9403]

My god your recipes are the best !!!!

[@georgeringopauljohn]

Love these guys ..... love WAITROSE too

[@susanspratling]

THANK YOU !

[@LishaJoya]

for 1 i would like to thank you for this... ive been working crazy hours and had no time to cook myown vegan food and had to go out and veganize some fast food/resturants! I miss cooking and this video would be a geniune time saver!! Espcially with my vegetarian son - who i canmake these vegan for him and sneak him more vegan meals....this can turn into wquality time cooking with him and teaching him how to cook even better! Thank you again for this! i look forward in making these dishes on my next day off

[@Apocalypz]

Aww, I really enjoyed this comment. Love to see families getting closer by cooking together!

[@winebox]

If you don't mind making big batches and freezing and keeping some in the fridge, there's a guy with a channel called Well Your World. I made a big batch of a chili brown rice stew and froze most of it and have some for the next day. I get sick of cooking and figure if I can make a bunch and put some away that's less eating out.

[@JasmineSurrealVideos]

I'm so pleased you partnered with Waitrose as I do most of my shopping there and Ocado online. The quality of the food is great, fresh and you can try new ideas out in their world sauces and ingredients line. Can I recommend their chiller vegan mince? It's really delicious in spaghetti dishes and chilli. I've just bought Tamari on your recommendation and it's really nice. If you are planning to do any Waitrose vegan cooking tours in Kent I'd deffo come to those to pick up some vegan cooking tips. Also I've seen comments about what to sub for tofu and here's some ideas- Quorn made from mycoprotein, pea protein, tempeh, kimchi.

[@shraddharanawat1271]

You guys are awesome

[@axjmd]

YO DUDES!!!! THESE DISHES ARE MEGA YUMMY!!!!!!!!!

[@heatherbentley3236]

How about running a cookery course lads?! In Ireland of course! Can't keep up with you cooking - but food looks both tasty, healthy and amazing - can't wait to receive the book!

[@jaynik32]

Can’t wait to try the last recipe with the lentils.

[@thehappypear]

It feels like you're wearing a duvet when you're. eating it, such a cozy dinner.

[@nyxs60]

Seventeen years is epic! And just shows the vegan diet is sustainable:D

[@scdobserver835]

So glad you teamed with Waitrose!

[@thehappypear]

Same here, we love walking through the supermarket and seeing the products. Hope you've been well. 😄😄

[@akindofmagick]

Wow!!

[@renji908]

Magnificent ! I know what i'm eating this week :D. Can't wait to eat it though :P...

[@MaZEEZaM]

Very nice, thanks :D

[@MjmanDK]

You should have dry roasted the pumpkin seeds before you put it on. Absolute favourite seed for me! :D

[@hajnalsinka1921]

Thank you for all the delicious recipes! Can you freeze these meals?

[@BethWallaceIreland]

Nice!

[@joshbell2148]

Love it! Great vid lads

[@thehappypear]

Thanks a mill Josh! Hope you enjoy the recipes.

[@thehappypear]

thanks a mill Josh

[@SaintBirdie]

yummmo .

[@nachobizz1]

Where did you get those containers? I like them

[@MsDeld]

love it, where can i find the recipes?

[@melonenkopf2790]

17 years vegan?? OMG thats amazing!

[@melonenkopf2790]

eating the second meal of this video while commenting this. Tastes amazing even though the first meal is my favorite!

[@jkk7425]

i love the meal prep and everything but i dont know what to do with some much food....freeze it? does it keep well in the fridge for 4 days?

[@winebox]

Does Satan live in Ireland? Because you two are the cutest little devils! Seriously, thanks for the great recipes. My husband has to lose 50 lbs before surgery and these are helping us both out. Keep up the good work.

[@meagainok19]

I can't believe you dudes put Tamari and other non-cultural ingredients in everything and while I watch I'm cringing saying things like "Ah that isn't Indian, that isn't Chinese, Thai cooks would NEVER add that ingredient!" but your recipes are really awesome and they work for some reason. I have tried a lot of your recipes and even though I may criticise whilst watching, I now know your recipes will turn out fantastic and just cook them anyway because of that reasoning. Thanks!

[@MrAcook1985]

Would you put carbs with the saag paneer too?

[@simpletown]

need more mukbang!

[@msgreenswede]

What non-stop pans do you use? Is it teflon?

[@yvettefournier8746]

Their accents r adorable!

[@helenaluisa7518]

Hey guys :) Can you show us how to make homemade tempeh?

[@Gvf77x]

I just happen to have every single ingrediant in the last recipe so it must be fate that I should cook it! No spices, though?

[@gal3814]

👍👍👍👍👍👍👍👍👍

[@annbarron606]

Hi happy pear, I made the sweet almond and lime curry and even though I am vegan for yrs it is my first time cooking with tofu. I ate the curry around 1 o'clock and was still stuffed at 8pm. Which is weird cos I'm a grazer. Is it alright to freeze the rest of curry? Another question, sorry :-) Do you have a one pot curry dish to use up my tofu? (I only used half a pack and a small pot that can fit meal for two)

[@MsBill4bong]

I have to say it.. I've been vegan for about 6 years and noone has ever asked me where I get my protein from. on yt every vegan says this though 😅 everything looks so good :)

[@Melissa.Garrett]

theveganhotspot My own mother was the only one who asked me - after I’d already talked to her loads about veganism and thought she was getting it! Icouldn’t believe it. 🤦🏽‍♀️

[@JamesOfTheYear]

How do you cook tofu like that without it sticking? I have to use a LOT of oil and even then I have to constantly move it around so it doesn't stick.

[@marienewton2481]

Hey guys. Will one of these meals last a week of lunches? Also, where do you store the food? Will it keep ok in the fridge, or will I need to freeze it? Thanks :)

[@MrAcook1985]

Can you put all the tomato and coconut in the second dish? Seems wasteful otherwise

[@nicolejohnson2531]

Ummmm I cannot find the recipes anywhere????

[@mcheartw]

Do you freeze the food?

[@tinal9634]

I have scrolled all the way through and can’t find the recipes?

[@Bso4690]

@happy pear - if either of you got to choose between your twin brother or tamari, I am really interested to hear what you would choose.

[@Bso4690]

P.s. religiously use your recipes so well done and thank you! keep up the good work!

[@GuyCruls]

@happypear - I can't see recipes anywhere in the comments...

[@joyotten7002]

It's at the very top, directly under where you can write your own comments.

[@sunshinehead1072]

Just dunk fresh tomatoes in the blender for puree to avoid canned tomatoes. Also reduce coconut. It is tasty but not heart healthy.

[@toobaruba2]

Great! can i the macros of it, please?

[@thehappypear]

here they are here: Full recipes below in comments Macros: Sweet Almond and lime curry 21.3% Protein (26g) 31% Carbs 45% Fat Saag Paneer Vegan 459 cals 20% protein (29g) 47.5% Carbs 32% Fat Hearty Spanish lentil stew 612 cals 25% protein (38.5g) 46% Carbs 29% Fat

[@shareefah1978]

cant find the recipes guys...

[@davidthescottishvegan]

Unfortunately there's no Waitrose where I live. I need to travel to either Edinburgh or Glasgow so why can't you stock the products in stores like one of the big four (Tesco's, Sainsbury's, Asda and Morrison's) or a combination of the four because they will enable you to sell the products to more customers. It doesn't make sense that you sell it in a chain not everyone has access to. Other than that I like the recipe's.

[@thehappypear]

Waitrose reaches out to us and we have been partnering with them for years before our products even hit the shelves. The liked us before we were cool 😎 haha

[@davidthescottishvegan]

@@thehappypear It just means I will have to buy alternative products sold in Tesco, Asda, Morrison's, Sainsbury's or the discounters Aldi and Lidl.

[@JasmineSurrealVideos]

But why not buy online? Waitrose do online shopping or Ocado which sells Waitrose brand items. I live in a rural area and there's only a tiny Waitrose there so I order my food online and do a top up there. If you want something enough there are ways and means to get them!

[@annabarbara9003]

Any alternatives to tofu?

[@JasmineSurrealVideos]

Yes. Quorn made from mycoprotein, pea protein, tempeh, kimchi.

[@twattythirky]

I'm foreign, apologies for a silly question, what does it mean to mix something true?

[@thehappypear]

sorry our poor pronunciation - mix through! mix it well - thanks for watching!

[@twattythirky]

thanks, sorry I didnt mean to pick, love the channel, every video is great, Ive tried several of your recipies. Einen schönen tag aus Deutschland! @@thehappypear

[@valerie4912]

I’m allergic to tofu 😩

[@joychillman7220]

Don't you need to soak them lentils, or is it just brown lentils you soak. what is tamarie, TIA. 😊

[@nyxs60]

Joy Chillman tamari is soy sauce but a gluten free version. If the lentils are red split, they cook straight away. Puy lentils cook quite quickly (around 20 mins) and don’t need soaking ;)

[@thelonewolf4086]

Is there no written form of these recipes?

[@thehappypear]

Whoops that was supposed to be added. I’ll add it now.

[@thehappypear]

just added them here in the comments thanks

[@thelonewolf4086]

Thank you my awesome vegan friend/friends :) much appreciated! You guys are great by the way! Keep doing your thing as it will provide millions all around the world with much needed nutrition :) peace & love!

[@vickychance9785]

@@thehappypear where are they?

[@punchmehard]

“We’ve included the ingredients and macros below”.... ummmm, I’ve looked as below as I can go... where those ingredients at, lads?!?!

[@thehappypear]

Sorry just trying to fix this now! Will post in a mins x

[@tommckevitt3247]

Ironic how these guys normally bang on about making cheap dishes then they team up with Waitrose. The most expensive shop anywhere. Aldi and Lidl missed a trick here

[@JasmineSurrealVideos]

Actually you'd be surprised at Waitrose prices. I used to shop at Tesco and tbh the quality wasn't that great on somethings, and I swapped to Ocado who sell a lot of Waitrose food. Guess what? My shopping bill is more or less the same and actually some weeks cheaper. OK Aldi and Lidl are cheap but some things I eat I can't find there and I live in a village miles from one!

[@goonerldn]

Please stop the music 😑

[@moomin4149]

Looks amazing 😍 can't wait to make these recipes 😍

[@heelf5277]

WAAAWWW, YOU SELL YOUR ACCENT 😱😱😱😱😱

[@scdobserver835]

I don't understand this comment...?

[@thehappypear]

You'll have to move to Ireland. You can get it for free over here.

[@thehappypear]

wow thanks a mill! come visit anytime

[@elizabethshaw734]

Omitting oil does not increase the protein count. In my opinion you don't use enough oil or salt either. You know that oil carries flavors and you can't just steamed onions and garlic they may be browned on the outside but that's just their first stage toward burning. There are flavor compounds in your aromatics not your base veg that can never be released without oil! I saw you pour oil and say it was two tablespoons there was no way that was two tablespoons. We need plenty of healthy fats and cooking with oil and salt is not a crime like it is to hundreds of people in this country no oil no salt no sugar low-fat vegan diet is not healthy!

[@videndanoor3408]

I like you guys, and I have just subscribed to your channel. But you used a lot of frozen, canned stuff to your recipes. Which makes the meal completely unhealthy. Frozen, canned food have no nutritional value ( although food industry, deny that). Canned food are made to be eaten only in extreme situations where there is no access to food , such as : mountains, deserts etc. Also the preservatives in all canned food products are cancerous and very bad for the body in general. Moreover West needs to learn that weekly meal prep is another unhealthy way of eating. Why? Because your food basically keeps it’s nutritional value for couple of hours only , maximum a day or two I would suggest. ( but again people don’t know this they freeze their food for months , keep it in refrigerator for days). The techniques of keeping the food will be a main focus for health care industries, since most people are completely unaware of how to store their food in order to keep the nutritional values of it. Using frozen ingredients also equals zero nutritional value. Anything frozen or over boiled is gone, no benefits left.

[@JoseCruz-vb8ic]

All Lies about the ingredients